In Part I I mentioned that UV light can cause damage to the skin and contribute to photo-ageing through the initiation of inflammation.  The long chain omega 3 fatty acids EPA (Eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in oily fish such as salmon, trout, sardines and mackerel as well as the shorter chain alpha-linolenic acid found abundantly in flax seeds acids are used by the body for the production of potent anti-inflammatory chemicals.  Including these omega 3 fatty acids in the diet may help to reduce sun induced inflammation, UVB skin sensitivity and may also help in the prevention of sunburn(1,2,3).

As mentioned in previous posts, omega 3 fatty acids are essential for optimal health for numerous reasons and many of us do not get adequate amounts from our daily diet.  If you are not a regular fish eater, or are vegetarian you may wish to consider taking a fish oil supplement to provide EPA (around 300mg per day) and DHA (around 200mg per day) or a vegetarian flaxseed oil (around 1000mg per day) supplement.  This could be useful to give the skin added natural sun protection and provide the body with a regular source of these essential fats.

Finally I would like to bring your attention to two studies(4,5).  They are of particular interest to me since they looked at cocoa consumption in relation to protection against sunburn.  Really dark chocolate (minimum 85% cocoa solids) is a passion of mine and I tend to indulge in a few squares at least a couple of times a week!  These studies have shown that consumption of flavanol (naturally occurring plant compounds) rich cocoa daily for 12 weeks reduced the risk of sunburn when skin was exposed to UV rays.  The major flavonols to be found in cocoa are called epicatechin and catechin, and it seems as though they are the components within cocoa that are important for boosting sun protection.  The ingestion of high flavanol cocoa led to increases in blood flow to the skin and layers below the skin, and to increases in skin thickness and hydration.

This is not a plug to justify regular chocolate binges (although it does help me to feel better about my dark chocolate habit)!  The cocoa used in these studies, and other studies that link cocoa to health benefits such as lowered risk of heart disease, was high flavanol cocoa and only a very small amount was used daily (around 350mg).  I am fond of drinking black cocoa but it is an acquired taste, as is the bitter high % cocoa chocolate that I so adore.  Sugary, sweet milk chocolate won’t provide the health benefits discussed (sorry to be the bearer of sad news!).  Flavonoids in general are found abundantly in fruits and vegetables, which, as mentioned in part I are important in sun protection through their provision of antioxidants.  Vegetables and fruit should form the core of a healthy diet and getting a good variety will give the body many of the nutrients that are needed for optimal health.

Obviously avoiding sun burn is exceptionally important, however, a slowly-acquired sun-tan may prevent against adverse effects of sun exposure in those who naturally tan easily.  Sun-sensitive individuals (those with fair skin and who burn easily) need to be careful as they have a higher risk for skin cancers.  Seeking shade, wearing a hat, adequate clothing and avoiding prolonged sunbathing is always advisable.  Sunscreens may also help but the ability of sunscreen to delay sunburn encourages many people to stay out in the sun for long periods of time and their skin (and health) may be negatively affected by this prolonged exposure. 

Please be sensible in the sun! 

(1) Rhodes LE et al.  1995.  Dietary fish oil reduces basal and ultraviolet B-generated PGE2 levels in skin and increases the threshold to provocation of polymorphic light eruption.  Journal of Investigative Dermatology.  105(4):532-535.
(2) Rhodes LE et al.  2003.  Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers.  Carcinogenesis.  24(5):919-925.
 (3) Takemura N et al.  2002.  Dietary, but not topical, alpha-linolenic acid suppresses UVB-induced skin injury in hairless mice when compared with linoleic acids.  Photochem Photobiol.  76(6):657-663.
(4) Heinrich U et al.  2006.  Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women.  Journal of Nutrition.  136(6):1565-1569.
(5) Neukam K et al.  2007.  Consumption of flavanol-rich cocoa acutely increases microcirculation in human skin.  Eur J Nutr.  46: 53-56

Written by Ani Kowal

In my last post I wrote about the importance of vitamin D and sensible sunlight exposure.  This led me to start investigating natural ways to prevent skin damage from the sun (photo-damage) and sunburn.  The concept of photo-protection by dietary means is gaining increasing amounts of attention from the scientific community. 

Sun exposure leads to photo-ageing, with chronic sun exposure being a major contributor to ageing skin which is characterised by wrinkling, loss of elasticity, increased skin fragility and slower wound healing.  This photo-ageing probably occurs for a number of different reasons:

1. UV light can damage skin cell DNA via production of destructive ‘free-radical’ molecules .
2. UVB rays seem to induce the synthesis of enzymes which cause collagen, (and other skin tissue components), in the skin to degrade, this contributes to wrinkling, loss of elasticity and fragility.
3. UV light can also induce inflammation in the skin which contributes to photo-ageing.

Luckily there are some natural ways that can help us to protect our skin from sun damage. 

Antioxidants may help to ‘quench’ the destructive free radical molecules and therefore protect against photo-damage.  Specifically; beta-carotene, lycopene, lutein, vitamin C and vitamin E seem to be most helpful.  These plant constituents are involved in the light-protecting system in plants and may contribute to the prevention of UV damage in humans.  As nutrients they are ingested in the diet and are then distributed into the skin tissues where they provide the body with photo-protection.  

A diet rich in colourful fruits, vegetables, nuts and seeds will provide plentiful amounts of these antioxidants.  Beta carotene, lutein and lycopene are all carotenoids.  Carotenoids are a family of over 700 naturally occurring yellow, red and orange pigments found in vegetables and fruits.  Good sources include carrots, sweet potatoes, tomatoes, squash, peppers, cantaloupe melons, nectarines, papaya, mango and dark green vegetables such as spinach, watercress and asparagus.  Introducing a good mix of these fruits and vegetables in the diet will help keep carotenoid levels in the body high.

Absorption of these carotenoids from foods into the body is greatly affected by fat.  Without a fat source almost no carotenoids will be absorbed.  Fat acts as a carrier for the nutrients.  Now, I am not suggesting that you drown your vegetables or salads in ‘any old lard’, however I am a firm believer in using small amounts of olive oil in dressings and cooking.  Or including some nuts, seeds or olives in salads will also be helpful in order to gain maximum absorption of these important nutrients.

Two human studies have looked at tomato consumption and blood serum lycopene levels with regards the risk of sunburn(1,2).  The study groups were given lycopene or tomato-derived products rich in lycopene (mixed with olive oil) for 10-12 weeks.  Their blood serum lycopene levels increased with supplementation and they experienced a decrease in their sensitivity toward sunburn.  Sunburn damage was up to 48% lower in the groups receiving lycopene/tomato paste compared to the control groups.

Supplements containing antioxidants such as the carotenoids, vitamin C and vitamin E may also be useful in slowing down the time of development and grade of UVB induced sun damage(3).  If you feel that you are not getting a good supply of a variety of different fruit and vegetables daily in your diet, you may wish to consider taking a supplement to boost your levels of sun-protective antioxidants, especially in the sunny months or prior to a sunny holiday. 

Check back soon for Part II where I will be looking at how nutrition can help protect the skin from the inflammatory damage that the sun can cause.

(1) Stahl W et al.  2001.  Dietary tomato paste protects against ultraviolet light–induced erythema in humans.  Journal of Nutrition.  131(5):1449-1451.
(2) Aust O et al.  2005. Supplementation with tomato-based products increases lycopene, phytofluene, and phytoene levels in human serum and protects against UV-light-induced erythema.  Int J Vitam Nutr Res.  75(1):54-60. 
(3) Greul AK et al.  2002.  Photoprotection of UV-irradiated human skin: an antioxidative combination of vitamins E and C, carotenoids, selenium and proanthocyanidins.  Skin Pharmacol Appl Skin Physiol.  15(5):307-315

Written by Ani Kowal